Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.
THE THANG:
11s with imperial squat walkers and diamond merkins
every time you pass the gold hill school sign do 2 burpees
Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers
strong work by all
WARMUP: 40 SSH, SLOW Windmills, Imperial walkers, Hillbilly walkers
THE THANG: In a push to not only do something hard physically, but to fight through the mental pain as well. Life’s hard and that’s why you can’t do it OYO. Indian Run around the campus. It’s a big campus and lost a few along the way. Circled back and found a place for the main event in the elementary school bus loop.
Scary DORA: 100 Burpees, 200 Big Boys, low plank while your partner ran around the circle 3x. Run back the way we came to COT, which was a long way.
MARY: Freddies, Flutters, Dollys, Merkins
ANNOUNCEMENTS: Shieldlock Challenge, Bethal Men’s Shelter, Thanksgiving Convergence, Thanksgiving volunteer opportunites.
COT: Prays asked for. Lots of transition for people and praise for getting out of bed again.
WARMUP: SSH, IW, HW
THE THANG: 10 min workout, 5 min yoga
Set 1:
5 burpees
10 merkins
15 plank jacks
20 jump squats
Run
We got in 3 sets
Set 2:
40 seconds mountain climbers
40 seconds squats
40 seconds shoulder taps
40 seconds lunge
40 seconds Freddie Mercury
We got in 3
Set 3:
Run
Group 1: Pull-ups & toe touches
Group 2: Merkins
Started in the down position or hanging called up and down slowly
MARY: we did yoga for 15 minutes total. Engage your core
ANNOUNCEMENTS: read your newsletter. Lots going on
COT:
Prayers of gratitude for the lives of our children
Prayers for the passing of our elders
Prayers that we may be like the burning bush, brightly on fire yet not consumed
WARMUP: SSH, Slow Windmills, Imperial Walkers, Morrocan Nightclubs
THE THANG: We toured the campus of Springfield Middle and Elementary schools stopping 5 times for Ab Destruction.
Big Boy w/Twist
Toe Taps
Reverse Crunch
Mountain Climbers
Plank Toe Taps
Each exercise was done 20× at each stop for a total of 500 reps.
MARY: Was alot of stretching/Broga
ANNOUNCEMENTS: Skeet shoot and Bourbon tasting was mentioed
COT: We had an FNG that we named RollOff. …we said our prayers and Praises and I took them out with a prayer.